Chia seed water, or "chia fresca," is one of my favorite refreshing summer drinks, and it's an easy way to incorporate chia seeds into your diet. These nutrient-dense little guys are rich in antioxidants, omega-3 fatty acids, protein, and linoleic acid—all things that your skin loves!
Here's a step-by-step guide for making your own, along with 4 refreshing summer options using fruity faves like watermelon, coconut, and pineapple.
Chia Seed Skin Benefits
Now, this is another one of those plants used for centuries (if not millennia) that is now popping up again in popularity because of its amazing health benefits. Chia is native to South America, where it was a huge part of the ancient Aztec diet.
It was eaten whole, ground into flour, and even the oil was pressed out of it. Here are my favorite reasons for using chia seeds:
Chia seeds are a good source of calcium. In fact, 2 tablespoons (1 ounce) of chia seeds provide 179 mg of calcium [source].
Chia seeds help control appetite. The seeds are packed with fiber and also absorb liquid to expand in your stomach, keeping you fuller longer.
Chia seeds are loaded with omega-3 fatty acids [source]. These healthy fats are great for your heart and also boost metabolism.
Chia seeds hydrate the skin. The omega-3 fats also hydrate the skin, reducing inflammation and wrinkles.
Ingredients
—2 tablespoons chia seeds
—2 cups water
—1 lime, juiced (optional)
—Sweetener of your choice (optional)
Instructions
Step 1: Soak
First, soak the chia seeds by mixing them with water in a glass or jar. Stir the mixture well to make sure the seeds are evenly distributed.
Let the mixture sit for about 10–15 minutes, stirring occasionally. You'll notice that the seeds will start to absorb the water and become gelatinous.
Step 2: Add lime juice and sweetener (optional)
Now it's time to add the lime juice and sweetener if desired. The lime juice will give the chia fresca a tangy flavor, while the sweetener will help balance its tartness.
You can use any type of sweetener you like, such as honey, agave nectar, or sugar. Start with a small amount and taste as you go, adding more if needed.
Step 3: Stir and serve
After you've added the lime juice and sweetener, give the mixture a final stir and pour it into a glass. You can drink the chia fresca immediately or let it sit in the fridge for a little while to chill. The chia seeds will continue to absorb the liquid as the drink sits, so you may need to add more water if it becomes too thick.
Variations
Of course, there are way more fun things to drink than water—here are 4 refreshing and fruity ways to drink your chia seeds!
1. Chia Seed Green Tea Energy Drink
Drinking green tea holds many of the same benefits for your skin and health from the inside out. Combining antioxidant-rich green tea with nutritional powerhouse chia seeds is one the best ways (by far) I've found to get some green tea in. For some reason, it tastes much better to me chilled than hot!
Combined with hydrating chia seeds, it makes the perfect energy drink—and you can turn the extras into a hydrating face mask.
Green tea beauty benefits:
Green tea has no calories! It also contains a small amount of caffeine, making it a good coffee alternative.
Green tea boosts metabolism. It's loaded with polyphenols that speed up calorie burn.
Green tea is anti-aging. The antioxidants in green tea work to improve the effects of oxidative stress that lead to wrinkles [source]. Putting green tea on your skin has been proven to repair some of the effects of sun damage [source].
Chia Seed Green Tea
—2 cups green tea, cooled
—2 tablespoons chia seeds
—Sweetener to taste
2. Pineapple Chia Coconut Water
This juice has many beneficial elements, including turmeric, which is a powerful anti-inflammatory, along with chia seeds to increase satiety during your detox, as well as fiber and omega-3 fatty acids. Seriously healthy stuff! Coconut water will keep you hydrated, and the lemons will aid metabolism and detoxification.
Coconut water beauty benefits:
Coconut water is rich in electrolytes, such as potassium and magnesium [source], which can help to keep the skin hydrated and moisturized.
Coconut water is high in cytokinins, plant hormones [source] that help to reduce the appearance of fine lines and wrinkles and promote a more youthful complexion.
Coconut water is also rich in antioxidants [source], which can help to protect the skin from free radical damage and prevent premature aging.
Pineapple Chia Coconut Water
—1-½ cups cubed pineapple
—1-½ inch fresh turmeric root
—1-½ lemons, juiced
—2 cups coconut water
—2 tablespoons chia seeds
3. Watermelon Chia Water
Watermelon is composed of about 92% water [source], making watermelon water an excellent hydrating beverage. And we all know it tastes delicious! So you can hydrate your body while consuming fewer empty calories.
Watermelon beauty benefits:
Watermelon is a significant source of lycopene, a potent antioxidant that's responsible for its red color. Plus, it's a good source of vitamin A, which promotes skin cell renewal, and vitamin C, which is essential for collagen synthesis [source].
Chia Seed Watermelon Water
—2 cups water
—2 tablespoons chia seeds
—2 cups fresh watermelon
4. Chia Cactus Water
The idea of drinking anything from a cactus might sound a bit, well, scary—especially something derived from a plant called prickly pear. But the pretty, pink water sourced from the fruit of said cactus is actually packed with antioxidants that nourish and hydrate the skin inside and out.
Cactus water beauty benefits:
Cactus water is made from the fruits, which are full of antioxidants, vitamins, and minerals [source] that boost hydration, soothe inflammation, and support the immune system. Sip cactus water post-workout to help the body recover. This low-sugar water is not only tasty, but it's also better absorbed and retained by our thirsty skin cells—thanks to its natural electrolytes.
Try it in the afternoon instead of coffee for an energy boost, and you'll get high levels of antioxidants that help reduce damage from free radicals, UVA/UVB rays, and pollution.
Chia Cactus Water
—2 cups cactus water
—2 tablespoons chia seeds
—½ lime, juice only
—Sweetener to taste
More Chia Seed Recipe Ideas
If you love chia seeds, you've probably already tried chia pudding—my favorite breakfast! But did you know you can also add them to overnight oats or a smoothie to help keep you fuller longer?
4 Chia Agua Fresca Recipes
Ingredients
Watermelon Chia Agua Fresca
- 2 cups water
- 2 tablespoons chia seeds
- 2 cups fresh watermelon
Coconut Pineapple Chia Fresca
- 1-½ cups cubed pineapple
- 1-½ inches fresh turmeric root
- 1-½ lemons, juiced
- 2 cups coconut water
- 2 tablespoons chia seeds
Chia Green Tea Chia Fresca
- 2 cups brewed green tea, cooled
- 2 tablespoons chia seeds
- 3 teaspoons honey (or to taste)
Cactus Water Chia Fresca
- 2 cups cactus water
- ½ lime, juice only
- 2 tablespoons chia seeds
Instructions
Watermelon Chia Agua Fresca
- Combine the water and the chia seeds in a small pitcher or jar. Stir to get all of the chia seeds in the water.
- Refrigerate for 15 minutes to allow the chia seeds to plump up.
- Combine the chia water and watermelon in a blender and blend.
- Chill and serve.
Coconut Pineapple Chia Fresca
- Juice pineapple, lemon, and turmeric, then add coconut water and chia seeds and stir well.
Chia Green Tea Fresca
- Brew 2 cups of green tea and let cool.
- Add chia seeds and let the mixture sit for 10 minutes or until the consistency thickens.
- Add honey and stir.
- Refrigerate and serve chilled.
Cactus Water Chia Fresca
- Add the cactus pulp, lemon juice, and coconut water into a blender and pulse to obtain a smooth liquid.
- Transfer the liquid into your water bottle, add the chia seeds, cover the bottle, and shake well to combine.
- Drink after 10 minutes, when the chia have absorbed some of the liquid.
